Strength: Snatch 3-3-3-3-3 @ 60% 1RM For Quality Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run 4 rounds for time Compare to Monday, 11 November 2013 Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch,...Read More
Skill: Handstand Holds 5 x 20 seconds For Quality Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees 4 rounds for time Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side Post time and...Read More
Strength: Deadlift 5-5-5-5-5 For Max Load Conditioning: “Modified is Rx” 30 Sit-ups 25 Knee Push-ups 20 Box Jumps* 15 Burpees 100 Jumprope Singles 200m Run 3 rounds for time Post time and box height to comments Compare to Wednesday, 06 June 2012 *No height is specified. You choose...Read More
Strength: Clean to 2 Front Squats (15:00 time cap) For Max Load Perform one clean, then perform 2 front squats. Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes ...Read More
Strength: Push Press 3-3-3-3-3 For Max Load Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run 4 rounds For time Post time to comments Compare to Wednesday, 17 July 2013 Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per...Read More
Skill: Practice 10:00 on: Handstand Progressions For Quality Strength: Overhead Squat 3-3-3-3-3 For Max Load Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run For Time Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00...Read More
Post “300”! Strength: Power Clean 3-3-3-3-3 For Max Load Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute 4 rounds for time Give your “All” each round. Flexibility: Test Pike Sit Hamstring Floss – 2:00 per...Read More
Strength: Thruster 1-rep max For Max Load Compare to Tuesday, 15 October 2013 Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders 4 rounds for time Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00...Read More
Skill: Elevated Ring Rows 5-5-5-5-5 For Quality Strength: Back Squat 1-rep max For Max Load Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk 3 rounds for time ...Read More
